Thinking back to a day when rain couldn’t dampen our spirits!
Choose your mood & go with it! Be an adult. You know, it has its benefits. Sure we stress about bills & our families, but in reality... You choose when to wake up or go to sleep.
You choose how to care for yourself.
You pick your clothes, your food, & your hairstyle.
If parenting, a stressful job, or your location are excuses-remember those choices are yours. Take responsibility for your happiness & step it up. Embrace parenting because you have been blessed & shift commitments to take time for self care so you don’t lose yourself while caring for others. Crush your job, I mean CRUSH your responsibilities THEN decide when other or not it’s fulfilling or serves its purpose. If not, make a different choice. Then, if where you’re at is impacting your fulfillment, move, shift, or change.
Yes changes and decisions can be scary. But, as a grown up you GET to make those choices! Instead of quitting on the adulting-gig, OWN it!
We heard your NewYearsgoal was to run a #toughmudder ? Here’s your chance. You’ve asked for more athletic events and we’ve answered! Boulder Crest has partnered with the Town of Dayton, Virginia to co-host this year’s annual Dayton Muddler on August 3, 2019!
The Dayton Muddler is a unique 4-mile adventure course (tough mudder-style) through the historic Town of Dayton, just outside of Harrisonburg, VA. Participants will encounter a variety of obstacles such as the Cooks Creek Water Run, Recon Wall, Fort Harrison Haul, Mud Crawls, Hay Bale Climb, a 150-foot water slide, feed sack carry, aerial sprays and more.
SIGNUP #Linkinbio (before prices go up!)
“Step into your track and begin your steps till you reach the end because life is a personal journey.”
6 5003 days ago
Congratulations if you are on the right path in your upcoming race goals!
1 183 days ago
Many of you know I regularly practice personal development. I am finally finishing @msrachelhollis “Girl Wash Your Face.” (I know, I know, what took me so long? So many of you have said it’s the perfect book for me. It’s a must read. AND, I AGREE!) @mrsrachelhollis cites a study naming FRIENDS as the number #1 desire among women. Good friends. Lasting friendships.
I’m learning that my own insecurities have probably kept me from some lasting friendships & while every bond requires balance, there are times I wish I had given more to certain souls who impacted my life.
When I started fitness coaching it was for healthy-lifestyle accountability, a chance to make additional income by following what started as a hobby, & to nurture my passion for movement & nutrition using highly effective resources! I wanted to become an expert in order to help others maintain a positive body image & relationship with food! While I’ve benefited from all that as a coach, I did not predict the impact community would have on me. God has blessed me with an amazing family & wonderful friends, so didn’t I realized what this particular community could mean for me. My team & challengers have become some of my dearest friends! We workout together, commit to book studies, collaborate to create the very best opportunities to serve our clients, recognize one another’s accomplishments, & schedule time for fun-a lot of fun! Much of the collaborative work we do is in our offices virtually on face-to-face meetings. Then there are those scheduled events when training & bonding combine! It may be a trip or meeting up for coffee. We make memories at our comfy clothes winter gathering, topped with yummy treats & a silly simple gift exchange, as we work to create the strongest team of women from a wide variety of experiences. We have 2 main values in common,
1. We are committed to helping others pursue their healthy lifestyles 2. We are seeking lasting relationships!
Do you share these same values? Are you curious about the impact of community on your healthy-lifestyle or career? Swipe up & comment or just like this post. You can check out the opportunity for yourself!
🧠 It’s all in your head, you say!? 🧠.
Firstly, what a ridiculous statement- of course it’s all in your head. Everything is, and so it should be. That’s how we operate, if it was in my knees I’d be worried 🤷🏻♂️.
Last nights session was one that has been playing on my mind for weeks. One that I had been putting off for weeks. Coming back from a lay-off had meant I had lost lots of my speed and endurance. Mildly annoying but pair that with the fact that I’d set my PB goal race to be in March. Not my smartest idea, but I’m certainly not known for my smarts!
Some of you may remember that @westonsuperhalf was cancelled last year due to snow. I was the fittest and strongest I’ve ever been. I had raised money for @macmillancancer following my Nans passing and was ready to smash my A goal. Sadly the race couldn’t take place.
I’ve, like everyone else, have not ran the course but I feel it has an emotional importance to me, hence why running it this year as my goal race. Who else is there, and what are you aiming for?
So, this session. Whoa! Wow! Yes! 💪🏻 .
I’d been using @parkrunuk to gauge my fitness levels and it’s not been going to well, coming in no where near my PB time of 19:46, and my best time this year is 21:00. Worrying, well to me who thinks about these sorts of things.
This sessions aim was Half Marathon Race Pace on the Mile reps. 6:55-7:15 - anywhere in there was good.
💥 💥 💥 .
Good news is I didn’t feel I was giving it all, and if I look at the stats I really did have more in the tank. This makes me happy! The smile in my pic is genuine!
Came out of the session healthy, bar an ingrown toenail - which I hope won’t hamper the the progression. I’ve never had one before? Any tips?
This run was powered by @monk_nutrition 👍
“If you really want to do it, you do it. There are no excuses.”
8 51611:23 PM Feb 12, 2019
If you are trying to lose weight, lower your cholesterol, increase your heart health, stay hydrated, or basically meet any health-related goal, you should add cucumbers daily.
One simple way to maintain or lower your weight is to always eat “veggies most.” (I know, I know, cucumbers are actually a fruit but the benefits equate to vegetables!) While adding this beneficial plant to salads is an easy use, there are many other simple ways to increase your cucumber intake, ✔️Dice them up as a taco topping 🌮 ✔️Blend into juice 🥤 ✔️Marinade/dress into a cold pasta dish 🍝 ✔️purée with avocado & herbs for a smooth summer soup 🥣 ✔️ use to flavor water or even a cocktail🍸
As a fitness coach, it’s my responsibility to share tips like these with YOU! Do you find joy in sharing fit-tips? New recipes, ingredient swaps, or easy on the go meals for a busy families you know will benefit from the ideas?
While sharing tips like these is primarily for the benefit of those around us, have you ever wondered if you could get paid to become an expert on nutritional & fitness tips? You CAN. If you are at all curious about how you can increase your health expertise & support others on their healthy journeys, Message me/Swipe Up to find out more a day in the life of a health and fitness coach! 👍🙌
1 108:12 PM Feb 12, 2019
Do you ever see a mama rocking her week, day, or the moment? My friend & fellow fitness challenger, Lea Kallenbach, has been crushing her goals & is a model to others at the same time!
Lea rocked our 4 week Health Bet by staying consistent with her workouts & nutrition, and in that time she completed a new strength-training program! She stretched herself to try a different format & teaches her progress.
Lea is a wife, working mama, dog-mom, & great friend. On a personal level we share a commitment to a healthy lifestyle & she is a patient competitive-dance-mom mentor to me. 💗
@lea.kallenbach Congrats on finishing LIIFT4, committing to your goals, & being a Super Challenge in our Health Bet 🙌💪😘
3 1310:59 PM Feb 11, 2019
We went out to celebrate HER accomplishment & she surprised US with homemade cards. 💜
Recognition, both big & small, is an important practice. It requires a moment of gratitude & the selfless choice to speak greatness into others.
Yesterday was a day for 4 firsts at the @eastlondonhalf:
1. First time I have reached the milestone of running a total of 30 Half Marathons, since I started running in 2010..
2. Ran my first sandwich run - 7 miles into London at 6:30am to join up with @laurenbarr1 at Bond Street tube station then off to Stratford to run my 30th Half Marathon - not even realising until much later it was actually my 30th Half!
3. The first time I ran with @themightysingh1 - (we actually started the race together) and met up again at the finish line.
4. The first time I have ever run with a dog @gwynverysmall, who was a joy to run with....and of course @suactive who I also ran with (coincidentally 😂) from about 6 miles on until the end and inspired me to keep pushing on, even when I was so tired at 11 miles and my legs were starting to seize up, keeping me distracted and entertained all the way until the end - crossing the line with me - so super special...... So NO, I was not looking forward to the day and the toils I would have to endure but I ended up so rewarded by such an unexpected day of celebration and companionship !
13 19012:23 AM Feb 11, 2019
“Coaches have to watch for what they don't want to see and listen to what they don't want to hear.”
I look forward to Friday night pizza!
It’s low maintenance.
It’s full of texture.
It can be salty, savory, & even sweet.
It can serve a duel purpose as a simple (or complex) kids baking activity.
And....did I mention it’s a great way to get in more veggies?!? After making changes in the way we eat George & I decided to experiment with one of our favorite go to dishes. We made dough from scratch, tried various premade batches (such as Trader Joe’s), and experimented with frozen crusts. As a result we found a favorite homemade clean recipe &, at a close second, frozen cauliflower crust we enjoy!
Current fav toppings: Cauliflower, FRESH basil, peppers, & vegan parmesan(don’t knock it until you try it-crazy good stuff!! 😋) 🍕 If you love PIZZA and/or are looking to clean up foods & commit to moves that all contribute to a strong core-JOIN my upcoming PIZZA & PLANKS Challenge! Like, comment or message for more info or to be added! 🍕
I took a moment for SILENCE today. For some this may seem like a simple task. It is not an easy choice for me. As a working mama, as Lisa Spyrnal, I’m comfortable in noise. Children’s requests, giggles, music, outdoors, someone always coming or going, laundry running, dishes being cleaned, the garage door goes up & down, up & down. My life is pretty loud.
Today I made myself settle into SILENCE. I opted for quiet during the morning hours. I learned my best-self functions in the morning. I set a timer because I’ve learned to work in “pockets” of time. I also found a way to get outdoors because I find I am able to think clearly while running, so the outdoors contributes to my ability to focus.
What went through my mind in SILENCE today? I thought about how lucky I was to have gone on an outdoor run mid-morning. I used to see runners out during the day & wonder, “do they work?” It was out of curiosity not judgement. Don’t get me wrong, I LOVED the job I was in at the time. Still, it was rare to workout anytime between 6am-6pm.Thinking back, I was SO “young” then.
Today I choose to surround myself with working mamas. Not all mamas need to financially contribute to their household in a big way, but even so those women do contribute or they actively better their school community, neighborhood, or charities in support of pediatric cancer research & treatment or veterans. They model to their children how to give to their families or to others in need. Those people who run during daylight hours-they are sacrificing at other times. They are grading papers, making calls, or finishing housework while their families sleep. They take the earliest shift to pick up their kids after school or be sure someone is home to help with school work. Those runners spend their weekends organizing fundraisers, girl scout meetings, or caring for their aging parents.
I no longer wonder whether or not those daytime sweat sesh go-getters work, instead I cheer “Go runner, Go!” and wonder what they’re passionate about?
Looking to add some strength to your morning routine, join me in a personal development challenge. I run challenge groups regularly! Just like, comment, or message me.
It’s for real now... 42.3 miles for the last week of marathon training and this insane wake up call schedule is getting tossed out this week! Please tread gently as the race week begins.. I’m liable to lose my mind between the nerves, excitement of seeing friends again and the lack of running to reduce my type A personality into something more manageable. I’ve been here in taper week before but never on such a high mileage plan (until 2 weeks ago it was 60+ miles a week) so any advice for taper, last minute marathon tips (esp geared to Phoenix) or any other items I can obsess over in general would be kindly appreciated. Heck just a good old fashioned “you got this”! #phoenixmarathon#marathoner#runnersofinstagram#taperweek#racegoals#midpackrunners#marathonnumber5#fitover40#hansonsmarathonmethod#losemymind
10 614:30 PM Feb 3, 2019
“Fall in love with the process and the results will come.”
2 35810:03 PM Feb 2, 2019
I like January. The enthusiasm to meet goals and make changes is contagious. Gratitude has proved the be a well set intention for 2019❤️ Happy Saturday!!
At the end of my workout this morning my trainer asked, “Did you have a moment?” I did & tears sprang to my eyes.
Sure I had struggles during my workout & I definitely did not sleep enough last night (what else is new?), but my tears were straight-up mom life emotions. Today my Reesie Doll turns 8! My baby who looked like a doll from the moment she was born, the spirited one, the one who makes a friend everywhere we go, it’s her special day! My tears were a combination of joy, gratitude, & nostalgia.
Becoming a mom for the 3rd time came with a different level of confidence. Choices about her delivery & care were made with greater ease. She was the 1st of my babies the nurses put directly on my chest, a practice hospitals have finally gone back to! The impact of skin-on-skin is crucial to bonding.
We regularly compare Reese to Princess Elsa. Besides having really blonde hair when she was bitty, Reese brought a blizzard at her birth-literally the blizzard of 2011! We had the option of staying in the hospital 2 additional days OR heading out 24 hrs earlier than the average new mama & newborn. I decided if we could get the doctor’s approval, we’d jet & go home to Lilyana & Geo. The desire to be with all my babies, where I knew I was called to be, made me better able to trust my mama-gut & get out before we had to camp at the hospital for too long!
I was a little scared at the tears motherhood awakened in me. I just lose it at times, like post-workout today. To wear your feelings on your sleeve makes you vulnerable & takes courage. Hiding your feelings is easier in the moment, but somehow motherhood has forced me to be braver. I have so little control over my tears which means I must show my kids I’m human! Now I know the ability to be raw & real by choice, can be a sign of confidence.
Today’s tears were not anticipated & filled with insecurity as to whether or not I’ve done enough for my Reese over the last 8 years, as well as pride in the amazing young person my daughter is growing to be.
Crazy thing about running. It teaches you to put one foot in front of the other, especially when it feels so hard to do so. — my first self directed track workout, four 800s at target pace. Came out with some great splits and am proud of the pushing I did, always is harder when you’re your own coach lol but this is only the beginning #runner#orlandorunner#racegoals#trackday#floridarunner pic credit to @amyshoe1386 obv
5 472:53 AM Jan 30, 2019
Post Cleanse Results
George & Lisa LIVE and relatively unscripted!
Thanks for watching & if you have questions/comments let us know!
“Step into your track and begin your steps till you reach the end because life is a personal journey.”
6 5003 days ago
YOU are OUR ☀️ This TTH thing has taken time to become what it is right now. Don’t get us wrong, the years spent working it all out were fun, and we learned more than we ever imagined, but it’s around about now that we begin to become what we dreamed about, and a lot of that is down to YOU!
The run clubs, the cycle clubs, the time spent chatting and brunching with the probably hundreds of you now that have joined us across various events is what gives us the grins like these. It’s what makes the hours of work (massive thanks to our fabulous @sixteenthtalent for this too) worth it, and what inspires us to continue growing this crazy little 🌍. It’s the growing for both us and you, it’s the discovering the new strengths and tackling the old weaknesses. It’s seeing you smash your first 5k, and grind up your first great hill. It’s the ‘I hate you right now, but I’ll love you later’ (@h_gets_healthy 😜). All of this is what our brand is built upon and we could not be more excited to bring you SO much more! There’s some big adventures in the works and you’re all invited!
Until then, we simply ask you continue to join us, and make the many runs and #tthinmotion cycles we host to better both us and you. In fact we have a few left this week, so head to our stories to sign yourself up 🙋🏼🙋🏼 P.s THANK YOU!
TTH x #twicethehealth👯